 Right you guys what is going on and welcome back to another video. I'm pretty excited. I'm down here for the first time With my track spikes. I've not tried these on yet. They're specifically for 400 meters or under Short distance. It's an absolutely stunning day here in Christchurch. The track is looking Pristine and look I'm just excited to be here today marks day one of My new training series training video series here on YouTube and it's going to be to do with speed training I want to get as fast if not faster than I ever have been before and if that happens then that means I'll be pretty quick again, so I'm pretty excited. I do have a plan I've got a a sprint training schedule that my man Al from New York sent me from Boston New York Boston, they have the same place. I know Al will be watching and it's your training schedule that I'm going to be using So with that being said I do have my notebook here So as far as that training schedule goes I have written it down I've taken it from a Word document into my own head and my own words onto Some paper and I've brought it down with me. So I've written things into three parts The first part is the warm-up which happens every single workout. The second part is the different running workouts specifically As far as distances times You know what what you're actually trying to achieve out of that workout and the third thing is Different cues that you think of whilst in different phases of a sprint So we've got the three phases of the start and Then once you start you've got the three phases in the sprint Now the first one is a drug now the first one's the drive phase apparently And that's from zero to 30 meters. The second one is the stride phase from 30 to 60 meters and The third and final phase is the lift phase. So the first thing I'm going to do I'm going to put on my new pair of socks Which with $30 but they're specific for you know training down here. They're moisture resistant They're very thick padded and so they're going to be absolutely perfect for sprinting especially using two different types of shoes on the same day. Now the warm-up I'm going to do with my trainers and The sprints the actual workout. I'm going to do with the spikes So I'll put the socks on put my trainers back on do the warm-up. It should take about 20 25 minutes and then The exciting part which is The actual sprints with the spikes and then we can actually see the warm-up is pretty dynamic We've got all sorts of things up and down and I'll show you all of those I'm going to try not to get you know too far ahead of myself just Concentrate on each each thing as as it comes And see how we go all right So the first thing off the list is two laps around the field for a dynamic style warm-up From there we're going to go up and down with different Techniques I guess skips and bounds and stretches and things like that, but with that being said let's do it Okay my friends This is it. No punta why? athletics track. I'm chasing the light because Now it's time for some sprints. It's time to finally put these spikes on and give them a go So I've already decided it's meant to be 10 25 meter health sprints for the first day of workouts, but I'm gonna Change it up First day of workouts. I'm already changing it up. It's all good. I'm gonna change that to 10 25 meter sprints But on the track So that's exactly what we're about to do Yeah, I don't think they start here Yeah You know those little silver things that tell you the meter Yeah, so from here it's like 110 meter hurdles and 100 meter Pretty sick though, are they done there?